protein powder or not? why?

I looked at your nutrition tracker. You are getting about 70 - 110 grams of protein on most days of the week. This is well within your SP protein range and meeting your needs for protein, and hunger control.

It's not necessary even when you lift weights. You really only need 1.4-2.2 grams per kilogram of bodyweight for muscle building. I do bodybuilding/power lifting, only require 75g-119g (which is within my Spark recommendations for protein) and do not use protein shakes. Unless you're a professional/advanced bodybuilder/power lifter during an intense training program, you do not require any more protein than the RDA recommends. In fact, a diet too high in protein can have negative effects on health such as kidney and heart disease, constipation, and osteoporosis.

My Nutrition book says you should get your protein from actual food sources but people who exercise often, as well as athletes, should have a protein drink in order to help stimulate their muscles and give them slightly more energy. I personally have been using Whey Protein the past year when I lost my weight, but I also lift weights every day.

I just think it's unnecessary when you can get protein from the foods you eat. If your diet is lacking in protein that's an indication you're not getting certain foods in your diet you should be and that you're likely too high in another macronutrient. With most people that's usually carbs. To me, a balanced diet (of carbs, fats, proteins) ensures you're also getting adequate micronutrients.

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